Ask Gilad

The Perfect Crunch/Sit Up

Gilad:

I just started week 5 of your 'Quick Fit System'. I am feeling stronger and healthier than ever before. 
My question is about crunches. After a few in the abs workout it feels like I am just moving my head. I continue to try to do them and compress my abs. Any tips? Am I on the right track?

Answer:

First I want to congratulate you on your achievements with the 'Quick Fit System'. It sounds like you are getting good results.

In regards to your question about how to do the crunches correctly, it is crucial with abdominal exercises to have the right form.

Typically when doing a crunch you should allow the head to lean against the palm of the hands and try to keep the neck and head as relaxed as possible. The focus should be on contracting your abs.

 Stick with the program! It sounds like you are on your way!

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What are Functional Moves?

Gilad:

I have heard you mention 'functional moves' during some of your exercise routines.  What are 'functional moves'?

Answer:
'Functional moves' are exercises that involve several muscle groups moving synergistically to perform a task.  For example, in everyday life, moves like picking up a bag of groceries and putting it on the counter or stowing your luggage in the overhead bin are functional moves because they involve several key muscle groups to accomplish. 

This type of exercise is great because it teaches you how to perform strength and toning moves while your heart is in an 'aerobic state'.  And that will cause you to burn more calories over the course of your exercise routine.
Most importantly it is good practice and preparation for all types of sports activities.

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Reshape Your Lower Body

Gilad:

What are the best exercises, including weights to tone and build muscle in the thighs? I especially need to firm up the inner thigh but interested in more intense exercising in buns and thighs. 

Regards,

Nancy

Answer:
The best exercises for the buns and thighs would be squats, lunges and inner thigh toning exercises. I think you will find all you want in my Power and Grace workout. It's the best workout I have for reshaping, toning and strengthening the lower body.

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Trying to Lose Baby Weight?

Gilad:

I am trying to lose baby weight and get back into exercising to be more healthy. Which DVDs would be a good starting one again. Thanks!

Answer:

I would recommend the Weight Loss and Toning Program, it will help you get started and get you back into shape back after pregnancy.

Thanks

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Fitness & Diet Do's and Don'ts

Gilad:

What are some fitness/diet do's and don'ts for hard training male and females 50 years old plus? 

Answer:
When we go into our fifties it is more important than ever to pay close attention to our nutrition since the metabolism slows down and everything we eat seems to want to stick to all the wrong places... Nutrition wise it is very important to eat lean and healthy foods and of course not over eat.

Lean proteins, good complex crabs (yams and sweet potatoes, brown rice, whole grain etc.) green veggies and 3 servings of fruits a day are a good base. In regards to exercise, when you get into your fifties consistency becomes way more important the intensity.

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This Week's "Ask Gilad" Blog

Gilad:

Good day, Gilad.
I pray you are well and having a great day.
I have diastasis recti and was wondering how this can be corrected without surgery.
Thank you.

Answer:
I think the best thing for this situation is to consult a physical therapist since they would need to determine the level of separation in the abdominal muscles. It is difficult for me to recommend any specific exercise without understanding your condition better. I do believe that with the right physical therapy you can avoid having to go through surgery. I wish you all the best!

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This Week's "Ask Gilad" Blog

Gilad:

Hi, I am from Romania, Europe, a great fan of Gilad 's workouts. I wonder if there are new DVDs on the way to be released. I've been working out on Gilad's DVDs for two years... And maybe new ones are on the way. Please keep me informed.
Thank you in advance,
Ioana

Answer:
Aloha Ioana! I'm not sure which of our DVD's you have but rest assured that I am constantly trying to come up with new workouts! Soon we will release our new 30th Anniversary Shows on DVD and I'm currently planning a couple of DVD's that will focus on flexibility and stretching. All the best to you and keep your body in motion!

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This Week's "Ask Gilad" Blog

Gilad:

I have seen many, many examples of how to do the lunge.  I know how to execute it, but I would love to know which muscles to concentrate on. For example, in the forward lunge, do you feel the quadriceps in the right  front leg, and in rising, are you to squeeze the buns and hamstrings? Do you feel both "cheeks"? What does the left leg do?  The quads seem to work there, too.  

Then, how does the back lunge differ from the forward lunge from the side lunge from lunges on one leg from alternating lunges, etc.?  I'm confused. The abdominals give me headaches, too.  The bicycle?  Right elbow to left leg, which side of the abs do you squeeze for best results?  See?  Someone needs to make a DVD and describe exactly which muscles to use as one weight trains for every single muscle and body part.

Clara Young

Answer:
With all the lunging exercises you are describing you should feel all the muscles working. The most important thing to remember is that when executing lunges do not let your knee pass your toe line, this applies to lunges in all three directions. In regards to the abs I wouldn't worry about which muscles to contract. If you are doing the correct range of motion the muscles will take care of themselves. The main thing to remember is to always maintain core stability and slightly pull your lower abs in before beginning the move.

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This Week's "Ask Gilad" Blog

Gilad:

What are some good fat burning foods and what is a good diet plan?  

Answer:
Gilad has answers to these questions from one of his chats. Please click below to watch video.  

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This Week's "Ask Gilad" Blog

Gilad:

What is the most effective type of cardio workout?

 
Answer:
Aloha Sharyl,
There are 2 types of cardio workouts. The first is a 'steady pace' cardio workout that maintains your heart rate at 60% to 75% of your maximum heart rate for a period of 30 minutes. The second is an 'interval' cardio workout that incorporates 6 to 10 high intensity cardio bursts during the 30 minute period. Each burst lasts 20 to 60 seconds and raises your heart rate to above 80% of your max. The question is: "Which type of workout is better for burning fat and getting into shape?" The answer? A 'steady pace' cardio workout is recommended for beginners or people that are overweight or have not worked out in a while. The 'steady pace' workout should be used for about 6 weeks to help you build a 'fitness foundation'. Once this has been accomplished you can start incorporating 'interval' cardio training into your program. It is proven that 'interval' cardio training can dramatically improve your fitness level and have measurable health benefits for your heart and respiratory system. 
Aloha, Gilad

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